10 Physio Tips for Maintaining Health and Well-being Whilst Working.
EFFECTS OF PROLONGED SITTING
We've all done it - sitting at a desk for extended periods of time, but research has shown this to have a serious impact on well-being.
The Australian Physiotherapy Association (APA) is urging that it’s important – for both physical and mental wellbeing – not to revert to long, uninterrupted periods of sitting.
Besides potentially causing musculoskeletal problems such as neck, shoulder and lower back pain, sedentary behaviour has also been associated with an increased risk of developing Type 2 diabetes, heart disease, obesity and certain types of cancers.
Dave Hall, Chair of the APA Occupational Health group, says ‘Building movement into your working day can be a big step towards increased health and productivity’. Some of Dave’s tips for maintaining movement in the workplace include:
1. The simple act of just standing up every half hour and having a 5 second stretch can make an immense difference.
2. Take phone calls standing. In fact, use phone calls as a trigger to stand and talk.
3. Drink plenty of water. Better hydration means more frequent need to go to the bathroom, as well as the need to fill up the water glass (i.e. plenty of short burst walking).
4. Build a coffee / tea break routine into your day, e.g. coffee 10am, tea at 3pm.
5. Walk over to talk to a colleague rather than sending an email.
6. Move the bin and printer away from work station areas so you need to walk to them when required.
7. Make your meetings standing or walking ones. If notetaking is required, allocate this to someone with a small mobile device or tablet which is easily carried, meaning no one needs to be anchored to the spot just to take minutes.
8. Walk to and from work, or Park further away.
9. Embark on a team building event such as a ‘steps-per-day’ challenge.
10. If you’re an employer, create an office geared towards movement. Activity-based work spaces promote versatility, movement and collaboration in the work place - eg. flexible work stations that permit more standing and movement.
YOUR EXERCISE PROGRAM
Physiotherapists are highly qualified in prescribing exercise programs for 1. injury prevention, 2. chronic disease and 3. pain management, as well as for 4. general fitness and well-being.
Come into Albany Physio for an assessment & an individually tailored exercise program.
GUT IMMUNE CELLS CUT INFLAMMATION IN MULTIPLE SCLEROSIS
Researchers have now discovered that :
1) the intestine is the source of immune cells that reduce brain inflammation in people with multiple sclerosis (MS), and
2) that increasing the number of these cells entirely blocks inflammation in a preclinical model of the disease.
The cells in question are plasma cells -- white blood cells that originate as B cells in the bone marrow but change their behavior when triggered by microbes in the gut.
Studying mice and samples from human MS patients, the researchers found that plasma cells that reside in the gut and produce Immunoglobulin A (IgA) antibodies appear to migrate to the central nervous system and produce an anti-inflammatory effect during MS flare-ups.
"We already knew what was and was not working in the clinic," says Jen Gommerman, PhD, a professor of immunology at the University of Toronto and the senior author on the study.
"But here we've uncovered the molecular and cellular mechanism at play. It's a kind of reverse translation approach, which highlights the importance of the gut-brain axis in MS and other autoimmune conditions."
WHAT IS MS?
MS is an autoimmune disease, driven by other types of immune cells (including B and T cells) that attack myelin, the protective coating that surrounds nerve fibers.
Symptoms can include fatigue, poor coordination, tingling, organ problems and cognitive impairment. There is no cure, although quicker diagnoses and better drugs have improved outcomes significantly in the last 15 years.
"IgAs comprise 80 per cent of all antibodies in the body, yet their exact function is still not fully understood," says Sergio Baranzini, professor of neurology in the UCSF Weill Institute for Neurosciences.
"Showing that IgA-producing B cells can travel from the gut to the brain opens a new page in the book of neuroinflammatory diseases and could be the first step towards producing novel treatments to modulate or stop MS and related neurological disorders."
EXCITING NEW FINDING
"As a clinician-scientist, it is exciting that our experiments linking preclinical animal models to the biology we see in real MS patients may have uncovered a general mechanism for how the immune system counteracts inflammation," said Anne-Katrin Pröbstel, MD, from the Baranzini lab at UCSF.
"Until now, no one has really studied these IgA-producing plasma cells in the context of disease, but we are now examining them in detail in patients with MS to begin to understand how we might manipulate them to help treat neuroinflammatory disease."
Olga L. Rojas, Anne-Katrin Pröbstel, Elisa A. Porfilio, Angela A. Wang, Marc Charabati, Tian Sun, Dennis S.W. Lee, Georgina Galicia, Valeria Ramaglia, Lesley A. Ward, Leslie Y.T. Leung, Ghazal Najafi, Khashayar Khaleghi, Beatriz Garcillán, Angela Li, Rickvinder Besla, Ikbel Naouar, Eric Y. Cao, Pailin Chiaranunt, Kyle Burrows, Hannah G. Robinson, Jessica R. Allanach, Jennifer Yam, Helen Luck, Daniel J. Campbell, David Allman, David G. Brooks, Michio Tomura, Ryan Baumann, Scott S. Zamvil, Amit Bar-Or, Marc S. Horwitz, Daniel A. Winer, Arthur Mortha, Fabienne Mackay, Alexandre Prat, Lisa C. Osborne, Clinton Robbins, Sergio E. Baranzini, Jennifer L. Gommerman. Recirculating Intestinal IgA-Producing Cells Regulate Neuroinflammation via IL-10. Cell, 2019; DOI: 10.1016/j.cell.2018.11.035, and www.sciencedaily.com/releases/2019/01/190103142228.htm... See moreSee less
HEALTH BENEFITS of 29g or more Extra Dietary Fibre a Day
A new journal article in the The Lancet outlines the benefits of extra dietary fibre - summarising studies and clinical trials conducted over nearly 40 years.
People who eat higher levels of dietary fibre and whole grains have lower rates of non-communicable diseases compared with people who eat lesser amounts.
The results show a 15-30% decrease in all-cause (and cardiovascular related) mortality when comparing people who eat the highest amount of fibre to those who eat the least.
Eating fibre-rich foods also reduced incidence of the following by 16-24% : 1) Coronary heart disease, 2) Stroke, 3) Type 2 diabetes 4) Colorectal cancer
In addition, a meta-analysis of clinical trials suggested that increasing fibre intakes was associated with lower bodyweight and cholesterol, compared with lower intakes.
Most people worldwide consume less than 20 g of dietary fibre per day.
In 2015, the UK Scientific Advisory Committee on Nutrition recommended an increase in dietary fibre intake to 30 g per day, but only 9% of UK adults manage to reach this target.
In the US, fibre intake among adults averages 15 g a day.
WHAT TO INCREASE
Rich sources of dietary fibre include whole grains, pulses, vegetables and fruit.
"Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases."
135 MILLION PERSON YEARS
The researchers included 185 observational studies containing data that relate to 135 million person years, and 58 clinical trials involving 4,635 adult participants.
They focused on premature deaths from and incidence of coronary heart disease, cardiovascular disease and stroke, as well as incidence of type 2 diabetes, colorectal cancer and cancers associated with obesity: breast, endometrial, esophageal and prostate cancer.
The authors only included studies with healthy participants, so the percentage benefits may be different for people with existing chronic diseases.
REFERENCES: The Lancet. "High intake of dietary fiber and whole grains associated with reduced risk of non-communicable diseases." ScienceDaily. ScienceDaily, 10 January 2019. <www.sciencedaily.com/releases/2019/01/190110184737.htm>. ... See moreSee less